September 20, 2020

Monday 092120

BASELINE WORKOUT 

I. ON A 10:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

-Rest as Needed b/t Efforts*-

II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15...

September 13, 2020

Monday 091420

SKILL WORK/ EXTENDED WARM UP 
EMOM x 12 MINUTES
MIN 1 - Building to Heavy 5-Rep Deadlift*
MIN 2 - 20 Hollow Rocks

*Start moderate and build each round. Goal is to end very close or slightly above workout weight.

(Score is Weight) 

WORKOUT 
FOR TIME
10...

September 6, 2020

Monday 090720


Two classes!!!
8:00am
9:15am

Tuesday 090820

STRENGTH 
ON A 20:00 RUNNING CLOCK…
Build to 2RM Deadlift

(Score is Weight) 

WORKOUT 
AMRAP x 6 MINUTES
6 DBL KB Farmers Lunge (53/35)|(35/26)
12 DBL KB Russian Swing
18 Sit-Ups

-Rest 1:30-

AMRAP x 6 MINUT...

August 30, 2020

Monday 083120

STRENGTH 
DEADLIFT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!

(Score is Weight) 

WORKOUT 
3 ROUNDS FOR TIME
1000/800m Row
10 Front Rack Lunges (115/75)|(75/55)
20 Sumo DL High Pull
...

August 23, 2020

Monday 082420

SKILL 
EMOM x 10 MINUTES
Min 1 - :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*
Min 2 - :45 EZ Pace Row

*Athlete Choice for practicing overhead strength and stability

(No Measure) 

WORKOUT 
AMRAP x 16 MINUTES
300/200m Row
10 Handsta...

August 16, 2020

Monday 081720

STRENGTH 
DEADLIFT
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure...no more than 8-10.

(Score is Weight) 

WORKOUT 
3 ROUNDS FOR TIME
30/20 Cal Row
15 Deadlifts (225/155)|(155/105)
12...

August 9, 2020

Monday 081020

WORKOUT 
7 ROUNDS FOR TIME
200m Run
12 Burpee Box Jump Overs (20/16)

(Score is Time) 

FINISHER 
3 SETS ON A 12:00 CLOCK...
10 DB Front Raises
10 DB Lateral Raises
10 DB Upright Rows
20 Single DB Russian Twist

-Rest as Needed b/t Sets-

(No Measure) 

...

August 2, 2020

Monday 080320

STRENGTH 
ON A 15:00 RUNNING CLOCK...
Build to a 2RM Strict Press

(Score is Weight) 

WORKOUT 
EMOM x 15 MINUTES*
Min 1 - 8-12 Strict Press (95/65)|(65/45)
Min 2 - 8-12 Power Snatches
Min 3 - 8-12 Burpees Over Bar

*Athlete choice on reps for all three...

July 26, 2020

Monday 072720

STRENGTH 
ON A 5:00 RUNNING CLOCK…
Practice Heaving Snatch Balance with Light Weight

into...

ON A 10:00 RUNNING CLOCK…
Build a Moderate-Heavy Complex of:

1 Power Snatch
+
1 Squat Snatch

(Score is Weight) 

WORKOUT 
4 SETS
AMRAP x 3 MINUTES
3 Power Sn...

July 19, 2020

Monday 072020

WARM-UP 
TABATA (:20 ON/ :10 OFF)
MOVT 1 - Air Squat
MOVT 2 - Up-Down

Into…

2 SETS
10 Alternating Groiners (with a reach to the sky)
:20 DB Front Rack Hold 
10 Push-Ups to Down Dog (active press back & :01 hold)

*From here, move into a simple Squat pr...

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335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913